The job of a disc is to act as a gel-filled cushion so the vertebrae don’t rub against each other. When the disc leaks or loses its gel through degeneration or injury, it can no longer protect the vertebrae. The vertebrae become closer together creating a painful condition commonly referred to as a herniated or bulging disc. You can relieve some of the pain of a bulging disc through specifically designed workouts. Check with your doctor or physical therapy before embarking on any workout program.

Stretching

Stretching will diminish your pain, but it may take a while before you are aware of the reduction. Start out slowly and don’t rush into any exercise or position. Use stretches like a chin-to-chest flexion stretch to stretch the muscles in the back of your neck. The ear-to-shoulder lateral flexion works on neck muscles below your ear and the ones on the top of your shoulder. Lunges work well for low-back areas and stretch ham strings and psoas major muscles, which connect the front of the spine to the femur or leg bone. Roll yourself up into a ball to relax your back muscles in the back flexion exercise. Hip stretches and knee-to-chest stretches both offer your low back a comfortable stretch.

Strengthening

You need to coordinate any back strengthening exercises with your doctor, physical therapist or spine specialist because of the potential for further injury. According to Spine-Health.com, two of the most widely recommended treatment exercise plans to incorporate into your workout are the dynamic lumbar stabilization program and the McKenzie method. Dynamic lumbar stabilization is a strengthening treatment plan in which your physical therapist works with you to find the most comfortable position for you to lie on your back and then utilizes strength exercises to teach your spine to stay in that position. The McKenzie methodology of treatment focuses on rehabilitating and healing yourself. You are trained to reduce and manage your own pain through the use of strengthening exercises. The workouts are designed to address the overall way you move, any specific difficulties you have and injury prevention strategies after you have a thorough assessment with a spine specialist or physical therapist.

Low-Impact Exercises

You have a lot of choices for low-impact exercises to incorporate into your bulging disc workout. Walk around the neighborhood or in your local mall or use a treadmill. Swimming, pool therapy or aquatic therapy brings pain relief. Riding a stationary bicycle or taking a bicycle spinning class adds companionship to your workout. You can also use an elliptical trainer or step machine at the gym or in your home. Any exercises or activity that gets your blood pumping through your body faster promotes rehabilitation.

Benefits

Long-term pain relief is viable with active exercise and a regular routine can also reduce the intensity and duration of occasional flare ups. Movements that you do in your workout help maintain disc health by bringing nutrients to the spine. Stretching exercises increase your range of motion which will provide you with sustained back pain relief. Stretching and low-impact aerobic workouts strengthen the muscles that support your spine. The more your spine is supported, the less pain you will feel from the stress and strain on your discs and vertebrae.

Resources

About the Author

Based in Las Vegas, Sandy Vigil has been a writer and educator since 1980. She taught high school and middle school English and drama for 11 years. Vigil holds a Master of Science in teaching from Nova Southeastern University and a Bachelor of Arts in secondary English education from the University of Central Oklahoma.